The Gym

[nmcmahan52]

I fucked my hip up somehow, tried squatting on it yesterday and probably didn't help. If i do any this week it'll probably be light.

Did decent on upper body stuff this week and hit that DL PR so i can't be too bummed about it

[usedtabe]

I've strained my hips before. Shit hurt when I would squat so I went light on those and just did upper body/deads for a couple weeks.

[usedtabe]

Missed a day so had to combine some shit.



Stiff-Legged Barbell Deadlift:
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
Warmup.

Barbell Deadlift:
315 lb x 3 reps (+178 pts)
365 lb x 3 reps (+249 pts)
405 lb x 2 reps (+275 pts)
405 lb x 2 reps (+275 pts)
405 lb x 2 reps (+275 pts)
Thick bar.

Pendlay Row:
225 lb x 4 reps (+83 pts)
185 lb x 5 reps (+69 pts)
185 lb x 5 reps (+69 pts)

T-Bar Row:
200 lb x 12 reps (+69 pts)
200 lb x 12 reps (+69 pts)

Wide-Grip Pulldown Behind The Neck:
115 lb x 15 reps (+36 pts)
145 lb x 12 reps (+42 pts)

Seated Dumbbell Shoulder Press:
40 lb x 15 reps (+57 pts)
40 lb x 15 reps (+57 pts)
40 lb x 15 reps (+57 pts)

Front Dumbbell Raise:
15 lb x 15 reps (+18 pts)
15 lb x 15 reps (+18 pts)

Dumbbell Side Lateral Raise:
15 lb x 15 reps (+36 pts)
15 lb x 15 reps (+36 pts)

[RPGMatt]

Just signed up and I already think i'm going to like this thread. Been clean bulking for the last month (ectomorph trying to hit 150 started at about 125). Focusing hard on my diet getting a caloric of about 200-500 each day and around 140-160grams of protein each day. Seein a lot of deadlifts in the past few pages, me and deadlifts do not agree.

[usedtabe]

What don't you like about deads? And welcome to the Gym.

[RPGMatt]

Just doesn't agree with my body. I have trouble with the form, and the strain I feel in my lower back is too sharp. I think it's a great exercise, just not for me.

[usedtabe]

Lower body speed/hypertrophy day. Didn't do too much for the hams because I blasted them on deads yesterday.


Body Weight Squat:
20 reps (+13 pts)
warmup

Barbell Squat:
135 lb x 10 reps (+77 pts)
185 lb x 3 reps (+74 pts)
225 lb x 3 reps (+97 pts)
245 lb x 3 reps (+111 pts)
265 lb x 3 reps (+127 pts)
265 lb x 3 reps (+127 pts)
265 lb x 3 reps (+127 pts)
Speed work

Leg Press:
470 lb x 10 reps (+68 pts)
560 lb x 10 reps (+92 pts)
650 lb x 10 reps (+125 pts)

Stiff-Legged Barbell Deadlift:
135 lb x 12 reps (+79 pts)
185 lb x 10 reps (+109 pts)
185 lb x 10 reps (+109 pts)

[Buddha]

I love Deadlifts. I recently got up to 235lbs and today I'll be going for 240lbs.

[usedtabe]

Fuck yeah dude. Don't be surprised if you have more in you and you can go up to 245 or even 255. Deadlifts are weird like that. You'll have days where you can plow through a PR and beat it by 10-20lbs and days where you can't do your 5-rep-maximum for 1 rep.

[Buddha]

Yeah dude, sometimes it's weird like that. I want to eventually get to 300lb deadlift which is definitely doable. I just want to work up to it, take my time and make sure I can legitimately do it. I also want to get my squat to 300lb and my bench to 250lb. The bench press will definitely be the hardest one, haha

[usedtabe]

Glad to know you been blasting the weights dude. Props.

[Buddha]

Thanks man!

[nmcmahan52]

You know what lift i still have a love/hate relationship with? Overhead press. Honestly doing one plate for reps feels like an accomplishment

It's probably my favorite lift at this point and it's easily my worst one

[usedtabe]

It can be brutal because there's no bench to nicely comfort you as you tear the weight from your chest into the air.

[usedtabe]

Chest/arms speed/hypertrophy day


Dumbbell Bench Press:
55 lb x 20 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
Speed work

Incline Dumbbell Bench Press:
65 lb x 12 reps (+79 pts)
65 lb x 12 reps (+79 pts)
65 lb x 12 reps (+79 pts)

Machine Bench Press:
150 lb x 15 reps (+57 pts)
150 lb x 15 reps (+57 pts)

Machine Chest Fly (Pec Deck):
100 lb x 20 reps (+17 pts)
100 lb x 20 reps (+17 pts)

Close-Grip Barbell Bench Press:
135 lb x 15 reps (+82 pts)
155 lb x 15 reps (+94 pts)
155 lb x 15 reps (+94 pts)

Triceps Pushdown - Rope Attachment:
75 lb x 15 reps (+13 pts)
75 lb x 15 reps (+13 pts)

Machine Triceps Extension:
130 lb x 20 reps (+16 pts)
130 lb x 20 reps (+16 pts)

Dumbbell Bicep Curl:
35 lb x 12 reps (+30 pts)
40 lb x 10 reps (+30 pts)
40 lb x 10 reps (+30 pts)

Hammer Dumbbell Curl:
50 lb x 12 reps (+22 pts)
50 lb x 12 reps (+22 pts)

Machine Preacher Curls:
85 lb x 20 reps (+15 pts)
100 lb x 18 reps (+16 pts)

[Gaff]

Know what's great? Eating 1/4 pint of Ben and Jerry's frozen greek yoghurt a couple of hours before going to bed, putting me bang on my calories for the day, and then waking up the next day to be 1.5lbs lighter.

[usedtabe]

Good job dude.

[bbrigg]

I think I'm under 200 now. I weighed 209 with all my shit for work on (steel toes, hat, coveralls, other shit) woop woop

[Gaff]

Real men weigh naked.

Don't make me post pics...

[usedtabe]

I second Bbrigg weighing in naked while photographing it.